Wouldn’t it be great if you could lose weight even while sleeping? For such a thing to happen, you will need an extraordinary metabolism rate. Here are 10 of the best ways to build a faster metabolism while sleeping.
A person’s metabolism is defined as the rate at which the body converts calories into energy. If you have a good metabolism, there is a possibility that you are losing weight even in your sleep.
This calorie count can vary depending on the personal Basal Metabolic Rate and factors like age, body fat, genetics, activity level, and muscle mass. That is why, when you sleep less than eight hours, it may cause you to gain weight.
In this article, we are going to talk about how many calories you burn while sleeping and how to increase this rate. So, let’s see how to keep your metabolism rate elevated even in your sleep:
How many calories do you burn while sleeping?
On average, a human being burns approximately 50 calories/hr in their sleep. However, this count can vary depending on the personal Basal Metabolic Rate (BMR) of the body.
BMR is the metabolic rate that calculates the energy required for the basic functioning of the body like breathing, cellular growth, temperature regulation, blood and air circulation, and body repairs.
You would be surprised to know that Basal Metabolic Rate accounts for more than 80% of the overall calorie you burn up in a day. The catch here is your body burns 15% lower calories when you are sleeping and even less when it’s a disruptive sleep. The reason is when you sleep your body goes into repair mode. Due to which the body temperature, breathing as well as metabolism lowers down.
Here is a wonderful video that explains how the body burns fat while sleeping:
How to build a faster metabolism while sleeping?
- Stick to a consistent sleep schedule
The single most effective step you can take towards achieving a higher metabolism rate is to get enough sleep. Most of us have an inconsistent sleep cycle, which leads to increased stress, lower insulin sensitivity, amplified craving, and lower metabolism. If you want to maintain a good metabolism rate both day and night, stick to a regular sleeping pattern. Get at least 7-8 hours of sleep every day.
- Workout before you hit the bed
It’s good to exercise in the morning, but you should also take out an additional 20 minutes for stretching or yoga in the evening. In case you work out an hour a day, you can split this time into 30 minutes in the morning and rest in the evening. Just make sure, you do not exercise right before going to bed, it may interrupt your sleep cycle.
- Try to keep the room a little cold
We all like to get warm and cozy in the bed, but that doesn’t mean overheating your room as it will not just hinder your sleep, but will also cause the metabolism to drop. The ideal temperature for good sleep is 65°F. Besides, your body temperature will automatically drop by a few degrees when you sleep.
According to a study done by Harvard medical school, your body goes into an energy-saving mode when you sleep. To do so, the overall body temperature drops by 1-2 degrees. Therefore, when you sleep in a slightly cold room, your body temperature easily reaches the desired level, maintaining the metabolism rate.
- Include a small quantity of Cayenne Pepper in your dinner
Cayenne Pepper is a kind of chili that gives a moderately spicy flavor to your food. Cayenne Pepper has several other nutritional benefits also like:
- Calories: 18
- Protein: 0.8 grams
- Fat: 0.2 grams
- Carbs: 3.9 grams
- Fiber: 0.7 grams
- Vitamin C: 72% of the DV
- Provitamin A: 48% of the Daily Value (DV)
- Vitamin B6: 13% of the DV
- Vitamin K: 5% of the DV
A little Cayenne pepper or any other kind of pepper will cause the body to generate extra heat during the night. Besides, it also contains the compound capsaicin, which boosts your metabolism.
- Sip a cup of Green Tea after dinner
While we strictly discourage you to take caffeine before bed, green tea comes as an exception. Further, drinking tea is not just about the caffeine, it is also about having a soothing cup of beverage right after your dinner that tells your brain to relax. If you are not into green tea, then you can also go for peppermint, lavender, chamomile, or valerian tea.
As per nutritionist’s recommendation, you should not consume more than 400 mg of caffeine in one day. And, it takes 8 cups of green tea to complete this dose. This means one cup of green tea will contain just 30-50 mg caffeine. In addition, green tea also contains Catechin, which is an antioxidant that speeds up your metabolism and helps in fat loss.
- Keep the complex carbohydrates for lunch
We cannot emphasize enough how important it is to keep your dinner simple, light, yet nutritious. We’re not asking you to go for a completely carb-free diet; we are simply requesting you to keep the complex carbohydrates for lunch and breakfast. Also, avoid coffee, alcohol, and big meals right before going to bed.
When you eat a big meal comprising of all kinds of carbohydrates and protein, your body will work towards digesting it throughout the night. Which will eventually cause you to wake up feeling cranky and exhausted.
Your dinner should be comprised of vegetables, soup, and fibrous ingredients. Being said that; let’s tell you that having 20 grams of fiber will help you convert enough serotonin for a good sleep and a great metabolism rate.
- Get rid of all the night lights
Any kind of light coming from your phone, computer, TV, or Air conditioning may disrupt your night sleep as well as your metabolism. In a journal published in the American Journal of Epidemiology, it was mentioned that people who slept in dark rooms were 21% less susceptible to being obese.
Some researchers have also suggested that the more electronic gadget you have in your room the more you are prone to getting obese. According to the pediatrics obesity journal, kids who had access to one electronic device are 1.4% more likely to be overweight in comparison to those who have no device in the bedroom.
- Take a hot shower before bed
If you normally take a bath in the morning that’s fine, but, if you could add another shower before you sleep, then it’s going to be more relaxing. A hot shower right before you hit the bed will relieve you of all the stress and tension. It will also help release Oxytocin that is known as the love hormone.
Besides, having a hot shower will give your body temperature a boost, and just as you move out of the shower, your body temperature will drop instantly. This will help your body to relax quickly and when you sleep; your body will be in the right state and metabolism at the right rate.
- Stick to healthy snacking
Many of us have the habit of snacking after dinner. While it has always been suggested that you should eat anything after dinner, we would say if you want to snack go for something healthy. Some of the good options for you will be:
- Bananas are almond butter
- Goji berries
- Crackers and cheese
- A small cup of a protein smoothie
- Yogurt and fruit
Have these healthy snacks after your dinner, but we would suggest you keep the quantity small. On top of it, if you want to keep up with the metabolism rate, try to complete the snacking one hour before you hit the bed
- Balance your protein intake throughout the day
As an adult, you require 0.75 g of protein/kilo of your body weight every day. Taking more specifically, an average woman requires 45 g protein and men need 55 g of protein. Two portions of meat, cheese, tofu, fish, beans, lentils, or nuts will complete this requirement. The best part here is you don’t even have to measure your protein intake. Just eat a palm fill of protein every day, especially during breakfast.
However, we would recommend you to stick to lean meat, instead of red meat. If you are a vegetarian, go for legumes, beans, tofu, and cheese. Endeavor not to include too much protein in your dinner. In fact, most of your protein diet should be included in your breakfast and lunch.
Basically, metabolism rate completely depends upon how good is your routine. If you are eating right, drinking enough water, exercising, and getting good sleep, chances are your metabolism rate is going to be healthy forever. On top of it, the additional tips that we mentioned above are going to make your routine simpler yet more beneficial. So, take a cue from above and start living a healthier life.